3 workouts to help you avoid going out too fast in races:

First, it’s important to learn how to run based on effort. I explain how I teach athletes to do that here. Once you’ve read that, you’ll be able to understand these workouts that will help you learn how to pace yourself properly: Fast Finish Run This workout helps you learn the differences between the effort zones, and how to go from a moderate to a hard effort and back again. Warmup: Walk 2-3 minutes, then run 10 minutes in the Yellow Zone Repeat four times: 3 minutes in the Orange Zone, 1 minute in the Red Zone, 2 minutes in the Yellow Zone Cooldown: Run 10 minutes in the Yellow Zone, then walk 2-3 minutes Tempo Run This classic workout develops race-effort stamina, to help you run faster (and maintain the pace) with less effort. Warmup: Walk 2-3 minutes, then run 10 minutes in the Yellow Zone Run 20 minutes in the Orange Zone Cooldown: Run 5 minutes in the Yellow Zone, ...